Bench Press

Bench press is primarily a chest exercises but by holding the bar with the hands closer together the Triceps can really be targeted.


Close-Grip Bench Press

1. Start by lying flat on a bench with a barbell above the chest, hands about a fist width apart using an overhand grip.

2.Ensure the head and back stay flat on the bench through-out, brace through the core and keep both feet flat on the ground.

3. Slowly lower the bar down to your chest, keeping it over the centre of the breast bone and the elbows tucked into the side of the body.

4. In an explosive movement drive the bar back up using the Triceps, and avoid locking the elbows fully at the top.


Decline Close-Grip Bench Press

Working on a decline bench targets the Triceps even more, along with the lower Pectoral muscles of the chest.


Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

Get in touch with our team

For immediate & emergency appointments please contact us on 0161 445 5133 or 0752 823 7574.
Alternatively you can complete our appointment booking form, or contact us for enquiries below.